Professional Documents
Culture Documents
To Achieve Big Goals Start With Small Habits
To Achieve Big Goals Start With Small Habits
PUBLISHED ON HBR.ORG
JANUARY 20, 2020
ARTICLE
MOTIVATING PEOPLE
To Achieve Big Goals,
Start with Small Habits
by Sabina Nawaz
MOTIVATING PEOPLE
FLASHPOP/GETTY IMAGES
The six faces around the table displayed expressions not usually seen in a corporate room. They
ranged from sheepish to flustered to outright embarrassed. These were the successful, ambitious
participants in a peer coaching group, and they’d been nominated to attend a leadership program by
their bosses. Their uncharacteristic appearance was because of a just-completed assessment that said
most of them were in a full-blown crisis trying to manage their time and energy.
Humbled by the results, their immediate task was to identify a small change of habit to improve their
situation. Like participants in dozens of prior coaching groups I’ve facilitated, these high-potential,
COPYRIGHT © 2020 HARVARD BUSINESS SCHOOL PUBLISHING CORPORATION. ALL RIGHTS RESERVED. 2
high-achieving, and highly stressed professionals first sketched out ambitious plans: the man who
never exercised vowed to visit the gym for a minimum of 30 minutes daily; the woman who was
plugged into email until midnight now planned an hour of pleasure reading before bedtime; the man
just finishing his second dessert was swearing off sugar entirely.
We’ve all been there. When presented with a problem that requires behavior change, we pounce on it
with big goals — only to find ourselves locked into a self-defeating cycle. As high achievers, we’re
programmed to “go big or go home” and to “set big hairy audacious goals.” Big goals are more
burdensome than they are motivational; they require daunting effort to accomplish and sustain in
our busy lives. Falling short of a lofty goal creates a negative spiral of discouragement deterring
future action. Instead of striding forward, we slide backward.
It’s great to dream big, but the way to achieve big is to start small — through micro habits. Micro
habits are small components of a larger habit. By breaking down an ambitious job into smaller, more
achievable ones that you build over long periods of time, micro habits help you complete big goals.
For example, when I first started running, my micro habit was to lay out my gym clothes the night
before and get into them first thing in the morning. When I eventually made it to the gym, my next
micro habit was to simply walk on the treadmill for 10 minutes each day. Two years later, I ran my
first 10K race — something I’d been trying to do unsuccessfully for a couple of decades. Formidable
objectives suddenly become achievable.
The idea of making change through small habits isn’t new; others have discussed and written about it
in the past. But people still struggle to implement them. We’re indoctrinated to — and rewarded for
— thinking big, not executing small. We might feel silly doing something minuscule and spending
any time on it might not seem worthwhile, so we talk ourselves out of doing them at the start.
Even incorporating a tiny shift into our routines is harder than we might imagine. The reality about
big behavioral changes is that it’s unlikely you’ll make a dramatic shift overnight — otherwise you
would have done it long ago. But we often underestimate our resistance to smaller adjustments as
well. Any changes to our routine and ingrained behavior is difficult.
To succeed with micro habits, you must be deliberate and choreograph steps to sustain them. With
that in mind, consider these five steps for getting started:
COPYRIGHT © 2020 HARVARD BUSINESS SCHOOL PUBLISHING CORPORATION. ALL RIGHTS RESERVED. 3
Piggyback on a daily task.
The benefit of micro habits is that you should be able to perform it with minimal effort every day. It’s
important to execute on a new ritual daily so it becomes second nature, and if it’s small enough, you
won’t be as tempted to defer your task from one day to the next. However, no matter the size of the
task, it’s easy to get distracted, make excuses, or forget. Perform your new action at the same time as
(or right before) an action you do without thinking. Need to read a paragraph each night? You can do
that while brushing your teeth. Meditating for 30 seconds each day? Check that off your list while
waiting for your coffee to brew.
When you want to change behavior, jumping headlong into a major goal with both feet is often a
waste of time. Instead, make tiny, incremental adjustments until they are part of your muscle
memory. By starting small, you can attain big results.
COPYRIGHT © 2020 HARVARD BUSINESS SCHOOL PUBLISHING CORPORATION. ALL RIGHTS RESERVED. 4
Sabina Nawaz is a global CEO coach, leadership keynote speaker, and writer working in over 26 countries. She advises
C-level executives in Fortune 500 corporations, government agencies, non-profits, and academic organizations. Sabina
has spoken at hundreds of seminars, events, and conferences including TEDx and has written for FastCompany.com,
Inc.com, and Forbes.com, in addition to HBR.org. Follow her on Twitter.
COPYRIGHT © 2020 HARVARD BUSINESS SCHOOL PUBLISHING CORPORATION. ALL RIGHTS RESERVED. 5